Liftbigs Training Journal

[Liftbig]

5-26-2003 ME squat
warmup
glute ham 2x10
rev hyper 2x10
standing abs 2x20

workout
standing camber bar GM, up to 455x5, and 500x3
dimel deadlifts 2x20
roller hyper 3x10
stading abs 5x20
no grip work today

 

[Liftbig]

5-28-2003 ME Bench
warmup
rev hyper 3x10
standing abs 3x20
db cleans 2x10
various rotator cuff work w/ miniband 2x15 each

workout
floor press 385x1 (20lb pr easy)
5 boards up to 455x3 easy
db rolling ext 3x10w/ 60,70,80 1x6 w/ 100
incline DB dumps 3x10
camber bar rows 4x10
lat pull down 2x10

 

[Liftbig]

5-30-2003 DE squat
warmup
roller hyper 2x10
glute ham 2x10
standing abs 2x20
lat pulldown 4x10

workout
Red Bar 8x2@365
rev hyper 3x10
landmine 3x10
neck 3x10

 

[Liftbig]

6-1-2003 DE bench
no warmup today

workout
Bench w/ doubled minis 9x3 @ 165, 175, 185
5 boards w/ doubled minis- up to 365 x4
pushdown 4x10
hughstons 2 sets
shoulder raises 4x10

 

[Liftbig]

6-2-2003 ME squat/dl
warmup
roller hyper 2x10
glute ham 2x10
standing abs 2x25
CS row 4x10

workout
Rack pulls(pin 2) w/ doubled minis 495x1
SSB good morning 4x10 with band through belt
zercher squats on super yolk(thing the strongmen carry?) 5x5
zercher walks w/ super yolk 3 trips backwards and forwards
rev hyper 4x10
standing abs 4x20

first time if ever done zerchers and i really like them.

 

[Liftbig]

6-4-2003 ME bench
warmup
rev hyper 3x10
pulldown abs 3x10
external rotations 4x10
rear delt flys 2x20

workout
3 boards- 365x1 w/ 3 chains per side
incline DB press 4x10 up to 100 x10 on last set
ext to throat 3x10
Db clean and press 4x10

 

[Liftbig]

6-6-2003 DE SQ/DL
warmup
roller hyper 2x10
glut ham 2x10
decline abs 2x20
seated db clean 4x10
v-bar pulldown 4x10

workout
DE Squat 6x2@335 w/ blue band 1x2@365 w/ blue 1x2@385 w/blue
speed pulls on 3 inch box. 315x12 singles, last 6 singles w/ mini bands
rev hyper 4x10
neck 4x20
pulldown abs 4x20

 

[Liftbig]

6-8-2003 DE bench
warmup
rotator work with band 3x15
shoulder raises 3x15

workout
DE bench w/ dbl mini 165x3x3 175x3x3 175x2x3w/ 2 dbl mini(second pair set up from a pin on power rack about 6 inches off ground)
camber bar JM press- up to 345x5
db shoulder press 4x10
pushdowns double d handle 3x10
hughstons 2 sets 20 reps each exercise
low rows 3x10
standing lat pulldown 2x10
face pulls 4x10

 

[IronLion]

Liftbig, are you in a circa max phase right now, and when is your next meet?

 

[Liftbig]

4 more squat workouts till first week of circa max. my meet is august 8-10 in harrisburg PA